24
Feb
WOD 022422
Crescent City Crossfit – CrossFit
Warm-up
500m Ski OR 500m Row
15 Banded Pass Throughs
6L/6R Banded All Around the Worlds
15 Banded Front Pull Aparts
15 Banded Overhead Presses
On the Rig:
30sec Banded Tricep Stretch (Each Side)
30sec Banded Internal Rotation Stretch (Each Side)
30sec Banded Lat Stretch (Each Side)
Weightlifting
Bench Press (2 Rep Max)
*15min TIME CAP*
**Rest 2-3min in Between Heavy Sets**
**Use Previous Maxes as a Guide**
Metcon
Tabata Ouch II (3 Rounds for reps)
Movement 1 — C2 or Assault Bike
Movement 2 — Ski Erg
Movement 3 — Rower
–Rest 1min in Between Movements–
*Score is Calories on Each Machine*
**Tabata = 4min/8 Rounds**